11/29/23

WARM-UP

3-4 Rounds of

Row/Ski 30 seconds

8-10 each side Pallof press

8-10 each side Internal/External rotation

6-8 Scap Pull-ups > Pull-ups

4 Burpees

STRENGTH

6 rounds for Quality

10/10 DB Bent Over Row

2 Strict Pull-ups (RX+ Strict Rings to Sternum)

METCON

6 Rounds for time (20 minute CAP)

10 DB Bench Press @ 50/30

15/12 Calorie Row

20 Sit-ups